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<title>Rekommenderat intag av vitaminer och mineraler - Livsmedelsverket</title>
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	<h1>Rekommenderat intag av vitaminer och mineraler</h1>

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	<p>Rekommenderat dagligt intag (RI) av vissa
vitaminer och mineralämnen, angivet per person och dag för en längre
period ges i tabell 2. Värdena för rekommenderat intag är avsedda för
planering av koster för grupper av individer med angivet
åldersintervall. Värdena innefattar en säkerhetsmarginal som både tar
hänsyn till variationer i behov och till fysiologiska faktorer som
påverkar behovet och som gör det sannolikt att en kost med dessa
mängder täcker behovet hos så gott som hela befolkningen. NNR omfattar
endast vissa kända essentiella näringsämnen. Orsaken till detta är att
det vetenskapliga underlaget för att ge exakta rekommendationer för
övriga näringsämnen bedömts som otillräckligt.</p>
<p><br>&nbsp;</p>
<p><strong>Tabell 2</strong>. Rekommenderat intag av vissa
näringsämnen, angivet per person och dag, för användning vid planering
av kost för grupper. Behovet är lägre hos nästan alla individer <em>a)</em>.<br><br></p>
<table border="1" bordercolor="#c0c0c0" cellpadding="2" cellspacing="0">
<tbody>
<tr valign="top">
<td>Ålder<br>år</td>
<td>Vit A<br>RE <em>c)</em>&nbsp; </td>
<td>Vit D <em>d)</em><br>mcg</td>
<td>Vit E<br><span style="font-size: 11pt; font-family: Symbol;">a</span>-TE <em>e)</em></td>
<td>Tiamin<br>mg</td>
<td>Ribo-<br>flavin<br>mg</td>
<td>Niacin<br>NE <em>f)</em></td>
<td>Vit B6<br>mg</td>
<td>Folat<br>mcg</td>
<td>Vit B12<br>mcg</td>
<td>Vit C<br>mg</td></tr>
<tr valign="top">
<td>&lt;6 mån <em>b)</em></td>
<td>-</td>
<td>-</td>
<td>-</td>
<td>-</td>
<td>-</td>
<td>-</td>
<td>-</td>
<td>-</td>
<td>-</td>
<td>-</td></tr>
<tr valign="top">
<td>6-11 mån</td>
<td>300</td>
<td>10</td>
<td>3</td>
<td>0,4</td>
<td>0,5</td>
<td>5</td>
<td>0,4</td>
<td>50</td>
<td>0,5</td>
<td>20</td></tr>
<tr valign="top">
<td>12-23 mån</td>
<td>300</td>
<td>10</td>
<td>4</td>
<td>0,5</td>
<td>0,6</td>
<td>7</td>
<td>0,5</td>
<td>60</td>
<td>0,6</td>
<td>25</td></tr>
<tr valign="top">
<td>2-5 år</td>
<td>350</td>
<td>7,5</td>
<td>5</td>
<td>0,6</td>
<td>0,7</td>
<td>9</td>
<td>0,7</td>
<td>80</td>
<td>0,8</td>
<td>30</td></tr>
<tr valign="top">
<td>6-9 år</td>
<td>400</td>
<td>7,5</td>
<td>6</td>
<td>0,9</td>
<td>1,1</td>
<td>12</td>
<td>1,0</td>
<td>130</td>
<td>1,3</td>
<td>40</td></tr>
<tr valign="top">
<td>
<p align="left">Kvinnor</p></td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td></tr>
<tr valign="top">
<td>
<p align="center">10-13</p></td>
<td>600</td>
<td>7,5</td>
<td>7</td>
<td>1,0</td>
<td>1,2</td>
<td>14</td>
<td>1,1</td>
<td>200</td>
<td>2,0</td>
<td>50</td></tr>
<tr valign="top">
<td>
<p align="center">14-17</p></td>
<td>700</td>
<td>7,5</td>
<td>8</td>
<td>1,2</td>
<td>1,3</td>
<td>15</td>
<td>1,3</td>
<td>300</td>
<td>2,0</td>
<td>75</td></tr>
<tr valign="top">
<td>
<p align="center">18-30</p></td>
<td>700</td>
<td>7,5</td>
<td>8</td>
<td>1,1</td>
<td>1,3</td>
<td>15</td>
<td>1,3</td>
<td>400</td>
<td>2,0</td>
<td>75</td></tr>
<tr valign="top">
<td>
<p align="center">31-60</p></td>
<td>700</td>
<td>7,5</td>
<td>8</td>
<td>1,1</td>
<td>1,3</td>
<td>15</td>
<td>1,2</td>
<td>300 <em>g)</em></td>
<td>2,0</td>
<td>75</td></tr>
<tr valign="top">
<td>
<p align="center">61-74</p></td>
<td>700</td>
<td>10</td>
<td>8</td>
<td>1,0</td>
<td>1,2</td>
<td>14</td>
<td>1,2</td>
<td>300</td>
<td>2,0</td>
<td>75</td></tr>
<tr valign="top">
<td>
<p align="center"><span style="font-size: 12pt; font-family: Symbol;"><span style="">³</span></span>75</p></td>
<td>700</td>
<td>10</td>
<td>8</td>
<td>1,0</td>
<td>1,2</td>
<td>13</td>
<td>1,2</td>
<td>300</td>
<td>2,0</td>
<td>75</td></tr>
<tr valign="top">
<td>Gravida</td>
<td>800</td>
<td>10</td>
<td>10</td>
<td>1,5</td>
<td>1,6</td>
<td>17</td>
<td>1,5</td>
<td>500</td>
<td>2,0</td>
<td>85</td></tr>
<tr valign="top">
<td>Ammande</td>
<td>1100</td>
<td>10</td>
<td>11</td>
<td>1,6</td>
<td>1,7</td>
<td>20</td>
<td>1,6</td>
<td>500</td>
<td>2,6</td>
<td>100</td></tr>
<tr valign="top">
<td>Män</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td></tr>
<tr valign="top">
<td>
<p align="center">10-13</p></td>
<td>600</td>
<td>7,5</td>
<td>8</td>
<td>1,2</td>
<td>1,4</td>
<td>16</td>
<td>1,3</td>
<td>200</td>
<td>2,0</td>
<td>50</td></tr>
<tr valign="top">
<td>
<p align="center">14-17</p></td>
<td>900</td>
<td>7,5</td>
<td>10</td>
<td>1,5</td>
<td>1,7</td>
<td>20</td>
<td>1,6</td>
<td>300</td>
<td>2,0</td>
<td>75</td></tr>
<tr valign="top">
<td>
<p align="center">18-30</p></td>
<td>900</td>
<td>7,5</td>
<td>10</td>
<td>1,5</td>
<td>1,7</td>
<td>20</td>
<td>1,6</td>
<td>300</td>
<td>2,0</td>
<td>75</td></tr>
<tr valign="top">
<td>
<p align="center">31-60</p></td>
<td>900</td>
<td>7,5</td>
<td>10</td>
<td>1,4</td>
<td>1,7</td>
<td>19</td>
<td>1,6</td>
<td>300</td>
<td>2,0</td>
<td>75</td></tr>
<tr valign="top">
<td>
<p align="center">61-74</p></td>
<td>900</td>
<td>10</td>
<td>10</td>
<td>1,3</td>
<td>1,5</td>
<td>17</td>
<td>1,6</td>
<td>300</td>
<td>2,0</td>
<td>75</td></tr>
<tr valign="top">
<td>
<p align="center"><span style="font-size: 12pt; font-family: Symbol;"><span style="">³</span></span>75</p></td>
<td>900</td>
<td>10</td>
<td>10</td>
<td>1,2</td>
<td>1,3</td>
<td>15</td>
<td>1,6</td>
<td>300</td>
<td>2,0</td>
<td>75</td></tr></tbody></table>
<p><em>a)</em> Avser den mängd som skall konsumeras, dvs. hänsyn måste tas till förluster vid beredning och tillagning m.m.</p>
<p><em>b)</em>&nbsp;Fullständig amning rekommenderas som näring under
de första 6 månaderna. Rekommendationer för enskilda näringsämnen ges
därför inte för spädbarn upp till 6 månaders ålder. För icke-ammade
spädbarn rekommenderas modersmjölkersättning med en sammansättning som
gör att den är lämplig som enda näringskälla (Europeiska Kommissionens
Vetenskapliga Kommitté för Livsmedel, SCF 2003). Om vanlig mat
introducerats vid 4-5 månaders ålder bör värden som rekommenderas för
barn 6-11 månader användas.</p>
<p><em>c)</em>&nbsp;Retinolekvivalenter; 1 retinolekvivalent (RE) = 1 µg retinol = 12 µg ß-karoten.</p>
<p><em>d)</em>&nbsp;Ett extra tillskott av 10 µg vitamin D per dag
rekommenderas till alla barn från ca. 1 månads ålder till ca. 24
månaders ålder. Äldre personer med liten eller ingen solexponering bör
få ett tillskott av 10 µg vitamin D3 per dag utöver intaget från kosten.</p>
<p>e)&nbsp;a-tokoferolekvivalenter; 1 a- tokoferolekvivalent (a-TE) = 1 mg RRR- a-tokoferol.</p>
<p><em>f)</em>&nbsp;Niacinekvivalenter; 1 niacinekvivalent (NE) = 1 mg niacin = 60 mg tryptofan.</p>
<p><em>g)</em>&nbsp;Kvinnor i barnafödande ålder rekommenderas ett intag av 400 µg/d.</p>
<p>&nbsp;</p>
<table border="1" bordercolor="#c0c0c0" cellpadding="2" cellspacing="0">
<tbody>
<tr valign="top">
<td>Ålder<br>år</td>
<td>Kalcium<br>mg</td>
<td>Fosfor<br>mg</td>
<td>Kalium<br>g</td>
<td>Magnesium<br>mg</td>
<td>Järn <em>h)<br></em>mg</td>
<td>Zink<em> i)<br></em>mg</td>
<td>Koppar<br>mg</td>
<td>Jod<br>mcg</td>
<td>Selen<br>mcg</td></tr>
<tr valign="top">
<td>&lt;6 mån</td>
<td>-</td>
<td>-</td>
<td>-</td>
<td>-</td>
<td>-</td>
<td>-</td>
<td>-</td>
<td>-</td>
<td>-</td></tr>
<tr valign="top">
<td>6-11 mån</td>
<td>540</td>
<td>420</td>
<td>1,1</td>
<td>80</td>
<td>8</td>
<td>5</td>
<td>0,3</td>
<td>50</td>
<td>15</td></tr>
<tr valign="top">
<td>12-23 mån</td>
<td>600</td>
<td>470</td>
<td>1,4</td>
<td>85</td>
<td>8</td>
<td>5</td>
<td>0,3</td>
<td>70</td>
<td>20</td></tr>
<tr valign="top">
<td>2-5 år</td>
<td>600</td>
<td>470</td>
<td>1,8</td>
<td>120</td>
<td>8</td>
<td>6</td>
<td>0,4</td>
<td>90</td>
<td>25</td></tr>
<tr valign="top">
<td>6-9 år</td>
<td>700</td>
<td>540</td>
<td>2,0</td>
<td>200</td>
<td>9</td>
<td>7</td>
<td>0,5</td>
<td>120</td>
<td>30</td></tr>
<tr valign="top">
<td>Kvinnor</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td></tr>
<tr valign="top">
<td>
<p align="center">10-13</p></td>
<td>900</td>
<td>700</td>
<td>2,9</td>
<td>280</td>
<td>11</td>
<td>8</td>
<td>0,7</td>
<td>150</td>
<td>40</td></tr>
<tr valign="top">
<td>
<p align="center">14-17</p></td>
<td>900</td>
<td>700</td>
<td>3,1</td>
<td>280</td>
<td>15 <em>l)</em></td>
<td>9</td>
<td>0,9</td>
<td>150</td>
<td>40</td></tr>
<tr valign="top">
<td>
<p align="center">18-30</p></td>
<td>800 <em>j)</em></td>
<td>600 <em>j)</em></td>
<td>3,1</td>
<td>280</td>
<td>15 <em>l)</em></td>
<td>7</td>
<td>0,9</td>
<td>150</td>
<td>40</td></tr>
<tr valign="top">
<td>
<p align="center">31-60</p></td>
<td>800</td>
<td>600</td>
<td>3,1</td>
<td>280</td>
<td>15/9 <em>m)</em></td>
<td>7</td>
<td>0,9</td>
<td>150</td>
<td>40</td></tr>
<tr valign="top">
<td>
<p align="center">61-74</p></td>
<td>800 <em>k)</em></td>
<td>600</td>
<td>3,1</td>
<td>280</td>
<td>9</td>
<td>7</td>
<td>0,9</td>
<td>150</td>
<td>40</td></tr>
<tr valign="top">
<td>
<p align="center"><span style="font-size: 12pt; font-family: Symbol;"><span style="">³</span></span>75</p></td>
<td>800 <em>k)</em></td>
<td>600</td>
<td>3,1</td>
<td>280</td>
<td>9</td>
<td>7</td>
<td>0,9</td>
<td>150</td>
<td>40</td></tr>
<tr valign="top">
<td>Gravida</td>
<td>900</td>
<td>700</td>
<td>3,1</td>
<td>280</td>
<td>- <em>n)</em></td>
<td>9</td>
<td>1,0</td>
<td>175</td>
<td>55</td></tr>
<tr valign="top">
<td>Ammande</td>
<td>900</td>
<td>900</td>
<td>3,1</td>
<td>280</td>
<td>15</td>
<td>11</td>
<td>1,3</td>
<td>200</td>
<td>55</td></tr>
<tr valign="top">
<td>Män</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td>
<td>&nbsp;</td></tr>
<tr valign="top">
<td>
<p align="center">10-13</p></td>
<td>900</td>
<td>700</td>
<td>3,3</td>
<td>280</td>
<td>11</td>
<td>11</td>
<td>0,7</td>
<td>150</td>
<td>40</td></tr>
<tr valign="top">
<td>
<p align="center">14-17</p></td>
<td>900</td>
<td>700</td>
<td>3,5</td>
<td>350</td>
<td>11</td>
<td>12</td>
<td>0,9</td>
<td>150</td>
<td>50</td></tr>
<tr valign="top">
<td>
<p align="center">18-30</p></td>
<td>800 <em>j)</em></td>
<td>600 <em>j)</em></td>
<td>3,5</td>
<td>350</td>
<td>9</td>
<td>9</td>
<td>0,9</td>
<td>150</td>
<td>50</td></tr>
<tr valign="top">
<td>
<p align="center">31-60</p></td>
<td>800</td>
<td>600</td>
<td>3,5</td>
<td>350</td>
<td>9</td>
<td>9</td>
<td>0,9</td>
<td>150</td>
<td>50</td></tr>
<tr valign="top">
<td>
<p align="center">61-74</p></td>
<td>800</td>
<td>600</td>
<td>3,5</td>
<td>350</td>
<td>9</td>
<td>9</td>
<td>0,9</td>
<td>150</td>
<td>50</td></tr>
<tr valign="top">
<td>
<p class="Normal" align="center"><span style="font-size: 12pt; font-family: Symbol;"><span style="">³</span></span>75</p></td>
<td>800</td>
<td>600</td>
<td>3,5</td>
<td>350</td>
<td>9</td>
<td>9</td>
<td>0,9</td>
<td>150</td>
<td>50</td></tr></tbody></table>
<p><em>h)</em>&nbsp;Måltidens sammansättning påverkar utnyttjandet av
järn i kosten. Tillgängligheten ökar om kosten innehåller rikligt med
vitamin C, kött eller fisk, medan den minskar vid samtidigt intag av
bl.a. polyfenoler eller fytinsyra.</p>
<p><em>i)</em>&nbsp;Zinkutnyttjandet påverkas negativt av kostens
innehåll av fytinsyra och positivt av animaliskt protein.
Rekommendationerna gäller för en blandad animalisk/vegetabilisk kost.
För vegetariska cerealiebaserade koster rekommenderas 25-30% högre
intag.</p>
<p><em>j)</em>&nbsp;18-20-åriga rekommenderas 900 mg kalcium and 700 mg fosfor per dag.</p>
<p><em>k)</em>&nbsp;Supplementering med 500-1000 mg kalcium per dag kan möjligen försena åldersrelaterad minskning av benmassan.</p>
<p><em>l)</em>&nbsp;Menstruationsblödningar och därav följande
järnförluster kan variera mycket mellan olika kvinnor. Detta medför att
en del kvinnor behöver större järntillförsel än andra. Vid en
tillgänglighet på 15% täcker 15 mg/d behovet hos 90% av vuxna kvinnor i
fertil ålder. Vissa kvinnor behöver mera järn än kosten kan ge.</p>
<p><em>m)</em>&nbsp;Rekommenderat intag för icke menstruerande kvinnor är 9 mg/d.</p>
<p><em>n)</em>&nbsp;Järnbalans under graviditet förutsätter järndepåer
på omkring 500 mg. Det fysiologiska behovet av järn under senare delen
av graviditeten kan inte tillgodoses enbart genom kosten och
supplementering är därför nödvändig om depåerna är otillräckliga.</p>
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